Fueling the Runner: Foods for the Freedom Run

What a perfect morning. You reach across the bed to turn off the alarm as the sun just begins to peak above the horizon. Grab your morning brew, banana, and bagel. Lace up those trail shoes because today you are planning a long one. Several hours of leisure trail running in the company of good friends or a simple retreat with the great outdoors can be invigorating.

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The best way to describe this type of run is “getting lost” for a few hours. It is more of an adventure, a wonderful opportunity to climb a mountain or find a new creek to hurdle. The only real reason to wear a watch is to have a general sense of time. I often call this type of run Freedom Running. Go wherever you want and enjoy the twists and turns nature has paved.

This type of run may seem to require little preparation. No real thought needs to be put into time or pace. But in fact it does require some thought. A long trail run is much more enjoyable with fuel in the tank. Depleted glycogen stores an hour and a half away from home can make for a brutal return trip.

Appropriate attire is always must. You will have a lot to store depending on how long you decide to run. Who wants to feel confined by a water bottle in one hand and gels in the other. It takes away from the notion that this is freedom running. Purchase apparel you designate as your “long haul” gear. Whether it’s in the form of a fanny pack, camelback, or water belt, be sure to find the right fit for you. After all it would be unfortunate if you got sore from the way your fully stocked apparel rubbed instead of from the actual run itself.

There are two main nutrition factors that come to mind for this run: 1) Aim for easily digested foods and 2) Choose light food products as to avoid too much weight or bulk on the run. Sure there are plenty of common athlete geared fuels such as gels, blocks, and beans. They will absolutely work great. But, especially for this type of run, it may be more fun not to feel limited.

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Practice eating during runs as to key in and gain an understanding of what your gut will tolerate. What works for a 3 hour run may not work for a 5or 6 hour run. And similarly what works for a 3 hour run at a greater intensity, may not work for a 3 hour run at a slower pace. You may very well require the caloric load of a couple full meals. Tune into what you will tolerate based on how fast and how far you plan to run.

Those who prefer a more leisurely pace may enjoy stopping for a variety of foods. Individual food preferences range from a trail mix to a slice of pizza and beer with no issues with tolerance. Some other more traditional options include Fig Newtons, granola bars, potatoes, pretzels, pancakes, or even a tasty Erin Baker Breakfast Cookie. Each of these foods should be tested. You may want to consider walking a few minutes after the high calorie snack. Or, break it up into small frequent snacks throughout the run. No matter the fuel or meal be sure not to forget to hydrate, especially in the warmer weather.

The traditional supplemental foods such as a PowerBar, Clif Bar, gels, blocks, and beans can be useful under a variety of circumstances. For example, a PowerBar Performance Bar may stick to your gut a couple hours into the run while a gel or block can be used sporadically for a quick energy boost.

For some of you, chewing through a bar that is on the dry side may seem like choking through a bad meal, especially on a run where the pace is challenging. It can also be a little tougher to digest. If you enjoy pushing the pace, solid foods may be virtually impossible. Resorting to a high carbohydrate meal replacement beverage such as Boost or Ensure may be a perfect fit. You could always stick with performance drinks and gels. Or, consider foods that are on the moist side such as banana.

Don’t forget to keep things practical. Candy coated chocolate in trail mix is very different from chocolate chips on a warm day. You may find your hands far stickier than you would hope. And, there is only so much you can carry before you feel the challenge of the added weight. If you are running long enough to feel limited in what you can carry, be sure to carry a few dollars to work in convenient mart stop. Or, pack a cooler and design your route to return to the car for a stop or two to reload.

The best part of a freedom running to have fun and take in the beauty of a run with no limitations. Happy Trails!

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